10 Minute CBT – Mental Wellbeing During Covid-19
FACE-COVID offers four practical steps for health professionals to respond effectively to the current crisis.
FOCUS on what you can control
ACKNOWLEDGE what’s happening inside
COMMIT to a plan
ENGAGE with your values and what you are doing in the here and now.
Focus on what you can control. We cannot control the wider spread of the virus, the political response, how our colleagues, managers, or patients are reacting. It is not even possible to control our own thoughts and feelings. Fear and anxiety can be a normal reaction to situations, filled with danger and uncertainty.
However, what we can control is how we respond and what we do. So, our main aim is to take control of our behaviour, to make helpful choices, problem solving, and creative now-what plans to adapt and cope with new challenges. So how do we do this when emotions are high?
The next step is to pause and knowledge what’s happening inside. What’s your personal reaction? There may be many emotions, including anxiety, grief, anger, guilt, and reaction to trauma. To make space for difficult thoughts and feelings without being overwhelmed, stop by giving them a label.
I’m having feelings of fear.
I’m worrying about risk to my family.
Labelling thoughts can help you put things into perspective; to recognise that they are just thoughts, just opinions, rather than facts; and then come back into your physical body. Let go of the story of your thoughts. Notice your feet on the ground, rock your weight back and forward from toes to heel. Stretch your neck and shoulders. Take a breath and slowly exhale with a long sigh. Hearing and feeling the physical sensation of your breath and acknowledge any tiny moments of lightness, the beautiful sky, as you drive to work, a flower by the roadside, a smile of a colleague, quenching your thirst with a refreshing drink.
The next step is to commit to a plan that works for you, actively doing things that are important. Do something small to care for yourself, to accept the offer of a free meal. Take an extra 5 minutes in the shower. Ask yourself, “What can I do that might improve life or take care of myself or others?”
Try to include physical exercise and get fresh air, but be flexible and realistic, not starting to achieve, but accepting this is crisis management. So, it might be a short walk, rather than your usual exercise class and that’s okay. Try not to get hooked up in unhelpful thoughts or actions that make you feel worse in the long term. So cutting back on excessive checking or reading about the crisis and having the occasional unhealthy treat, but not repeatedly; choosing social media that nourishes and supports you, rather than creating anxiety or feeling overwhelmed, because we can control our actions. So, make choices about what is your most helpful next small step.
Carry out each action with your full attention in the present moment. Use your five senses. Notice what you can see, hear, touch, and smell. Concentrate on each routine task at work in turn; sit and savour your coffee. Engage fully in conversation with your children or partner when you are at home.
Engaging with your values, involves considering who and what matters most to you in life. What do you want to stand for in the face of this crisis?
What kind of person do you want to be? How would you like others to remember you? Your core values might involve love, respect, professionalism, community, caring, connection, patience, strength, or many others. Allow your values to guide and motivate your actions in multiple small ways. You might value offering compassion and care towards yourself, your colleagues, and your patience. Finding support and connection with friends, family, colleagues, and the wider community and social networks can be protected for well-being, in the face of traumatic experiences. So, what kind words or actions can you express yourself or others, in the face of fear, loss, or pain?
This may require courage and a sense of common humanity. You are part of a global community of health professionals. You may be working on the frontline or remotely or maybe you are unwell, carrying out childcare or unable to work for many other reasons. Yet, we all remain connected, as a vast network of family of health workers. Also remembering to hold your values lightly, without being a perfectionist.
You may have to make compromises. Resources are stretched. You may be feeling physical discomfort. You may be unable to hug your loved ones after work. There is a lot to accept, which you cannot change. You’re doing your best. It will not last forever. You can follow these steps multiple times, flexing and adapting to changing circumstances, taking care of yourself and those around you and remembering to seek help and support if you need it. It is available.
FOCUS on what you can control
ACKNOWLEDGE what’s happening inside
COMMIT to a plan
ENGAGE with your values and what you are doing in the here and now.